Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Turkish get-ups – 10 minutes to go over proper form and technique with light KB or unloaded. (These are a finisher for Friday’s WOD.)

Part 2 – Conditioning: “Faceplant”

Performance: 15 reps of each down to 1 of –

• KB Swing (24/16k)
• Box Jump (24/20″)
• Wall Ball (20/14lb)

Fitness: 15 reps of each down to 1 of –

• KB Swing
• Box Step-ups (24/20″)
• Wall Ball

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Cleans – 20 min to establish a 1RM

Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 Mtn Climber R+L=1

Part 2 – Conditioning: “Ant Bait”

Performance: AMRAP 12 of –

• 2 Rope Climbs
• 5 Curtis Ps (115/75lb)
• 100m Sprint

Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor

Fitness:

AMRAP 12 of –

• 2 Rope Progressions or 12 Ring Rows (as horizontal as possible)
• 5 Curtis Ps w BB or DBs
• 100m Sprint

Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor

 

On Memorial Day, we are open for classes at:

CFJC – 9:00 and 10:00am

CFC – 9:00 am

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“Murph”

For time (wearing a weighted vest if possible):

• Run one mile
• 100 pull-ups
• 200 push-ups
• 300 squats
• Run one mile

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.

Michael Murphy was born and raised in Suffolk County, New York. After graduating from high school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.

Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office, a combat training pool in Newport, RI Naval Base, and a park have been named in his honor.

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes

Part 2 – Conditioning: “Jambalaya”

Performance: With a running clock, complete 5 rounds with 1 min at each station:

• Row for Max calories
• 10 Power Cleans (135/95lb), rest for the remainder of the minute
• 15 Wall Balls (20/14lb), rest for the remainder of the minute (and get back to rower ASAP)

Score is total calories rowed

Fitness: With a running clock, complete 5 rounds with 1 min at each station:

• Row for Max calories
• 10 Power Cleans at RPE 5-6, rest for the remainder of the minute
• 15 Wall Balls, rest for the remainder of the minute (and get back to rower ASAP)

Score is total calories rowed

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 1 set of 6 reps @70%, 2 sets of 4 reps @75%, 2 sets of 2 reps @80%

Fitness: Squat 5 sets of 3 reps @ RPE 7, follow ea set with 30 hollow rocks

Part 2 – Conditioning: “Mt. Evans”

Performance: 3 RFT of –

• 8/8 FR Goblet Squat (24/16k)
• 18 Pull-ups
• 15 KBS (24/16k)
• 12 HSPU

Fitness: 3 RFT of –

• 8 Goblet Squat
• 18 Ring Rows
• 15 KBS
• 12 Seated DB press, RPE 6

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Filthy 50”

Performance: For time:

• 50 Box jump (24/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (24/16k)
• 50 Walking Lunge steps (L+R=2)
• 50 Knees to elbows
• 50 Push press (45/35lb)
• 50 Back extensions
• 50 Wall balls (20/14lb)
• 50 Burpees
• 50 Double-unders

RX is ON

Fitness: For time:*

• 50 Box jump
• 50 Jumping pull-ups
• 50 Kettlebell swings
• 50 Walking Lunge steps (L+R=2)
• 50 Knee-ups
• 50 Push press
• 50 Back extensions or supermans
• 50 Wall balls
• 50 Burpees
• 50 Single-Unders

*Option to do two rounds of 25 reps each

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 Minutues

Performance: 2 position Snatch – Above knee & power position – work up to RPE 8

Fitness: 2 position Clean – Above knee & power position – work up to RPE 8

Part 2 – Conditioning: “Idaho Springs”

Performance: 10 min AMRAP of –

• 5 Man Makers w/ DBs (row L + row R + push-up + clean & press)
• 25 Air Squats
• 25 Double-Unders

Fitness: 10 min AMRAP of –

• 5 Man Makers w/ DBs (row L + row R + push-up + clean & press)
• 15 Air Squats
• 50 Speed steps L+R= 1

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 20 min – Strict Press 3-3-3-3, then Push-Press 2-2-2-2. Finish the Strict Press before beginning the Push-Press.

Part 2 – Conditioning: “DeJa Blue”
Performance:

Take it outside! 5 RFT of –

• 100m shuttle (4x25m)
• 5/5 KB Thruster 24/16k
• 15 Lunge steps (45/25)

Fitness: 5 RFT of –

• 100m shuttle (4x25m)
• 5/5 KB or DB Thruster
• 15 Lunge steps (<45/25 lb or unweighted if necessary)

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Barbara” RX is ON

Performance: 5 RFT, resting 3 min between rounds of –

• 20 Pull-ups
• 30 Push-up
• 40 Sit-ups
• 50 Squats

Fitness:  5 RFT, resting 3 min between rounds of –

• 20 Ring-rows
• 30 Elevated Push-ups
• 40 Sit-ups
• 50 Squats

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: HSPU progressions and efficiency

Fitness: 10 min skill on getting comfortable upside down, either kicking to handstand or wall walking

Part 2 – Conditioning: “Misfits”

Performance: 7 RFT of –

• 7 HSPU
• 7 Deadlift (225/145lb)
• 7 Burpee over bar (both feet at a time)

Fitness: 7 RFT of –

• 7 HSPU Progressions or Push-Ups
• 7 Deadlift @ 5RPE
• 7 Burpee over bar